Spring is the season cyclists, runners, and triathletes look forward to all winter long. The days are getting longer, temperatures are rising, and the race calendar is beginning to take shape. If you’ve put in the work over the winter, you now have a solid base to build on — and the spring phase is exactly the right time to do so intelligently.
1. From aerobic base to performance: change your training logic
Winter training has a clear purpose: to build a broad aerobic base, improve metabolic efficiency, and develop muscular strength. It is quiet work, made up of high volume at low intensity and gym sessions. The result is a stronger engine and a more resilient body.
Spring training, the specific preparation phase, requires a change of approach. Volume stays stable or decreases slightly, while intensity increases in a targeted way: interval sessions, hill repeats, threshold workouts, and short high-power efforts now take center stage. The goal is not to do more, but to train better and at a higher intensity. Training also becomes more closely aligned with race demands and includes more specific elements such as race pace, competition simulations, and performance testing.
A common mistake at this time of year is increasing the load too quickly: rides that are too long, paces that are too high, and the urge to test your limits from the very first days. But if you repeatedly enter the lactate zone before your body is ready to handle it, you risk reaching your peak weeks or even months before the races that truly matter. Progression should be deliberate, not improvised.
2. Recalibrate your reference values
Before structuring your plan, update your benchmark values. Do an FTP test and recalculate your training zones in 2PEAK. Winter figures — often obtained indoors on the trainer — can differ significantly from outdoor values, where wind, gradients, and changing terrain come into play. Training with incorrect zones means wasting energy or overloading yourself without realizing it.
3. Respect the time needed to readapt to outdoor training
Riding outdoors places different demands on your stabilizing muscles, tendons, and joints than training on the indoor trainer. During the first few weeks, prioritize technically simple rides before adding elevation gain and more varied terrain. It is also the ideal time to work on your pedalling technique: cadence, smoothness, and position on the bike — details that are often neglected on the trainer but make a real difference in terms of efficiency and injury prevention. Introduce quality sessions such as hill sprints, threshold work, or short high-intensity efforts only once your body has found its natural rhythm on the road again.
4. Strength and mobility: don’t abandon them when the sun comes out
The strength and mobility work you did in winter helped build stability and prevent injuries. In spring, it makes no sense to stop it abruptly. Gradually reduce your gym volume while maintaining at least one weekly functional strength session and a mobility routine. This is especially important during the transition period, when outdoor training load increases and the risk of overload is higher.
5. Be careful with spring conditions
Spring can be deceptive. Morning temperatures can still hover around freezing, while afternoons can easily climb above 15°C. Cold air and wind cool the body much faster than you may realize, increasing the risk of muscular and respiratory issues. Dress in layers, with a windproof vest or a thermal jersey that is easy to remove. Protect your extremities — hands and feet — on morning rides. As temperatures rise, sweating also increases: hydrate regularly, even if you do not yet feel thirsty, and do not forget your fueling.
6. Check your bike
After months on the trainer or reduced use, your bike deserves a full check before you head back onto the road regularly. Check the condition of the tires and the tire pressure, inspect the brakes, derailleur, and chain, and make sure your riding position is still correct — after winter, the body often changes slightly, and a small adjustment can make the difference between comfort and overuse injuries.
In summary
Spring is not a new beginning — it is the natural continuation of what you built during winter. Respect the progression, update your data, introduce intensity methodically, and you will reach top form at the right time.